The Top Vitamins, Nutrients and Super Foods for Gorgeous Skin

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The Top Vitamins, Nutrients and Super Foods for Gorgeous Skin

A proper nutrition plays an important role in the maintenance of healthy skin. Certain vitamins and nutrients can provide an antioxidant boost to help improve skin appearance and heal it from the inside out. These nutrients also nourish the skin and decrease inflammation and infection.

People with healthy skin can consume them for maintenance and prevention, for example if they are prone to outbreaks. Maintaining healthy skin is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

Below you can find which nutrients are essential for healthy and radiant skin and which foods contain them.

Vitamin A

Vitamin A encourages healthy skin, promotes wound healing and strengthens the immune system. Vitamin A is also a great anti-aging nutrient, so if you wish to keep lines, wrinkles, dull skin and other skin aging symptoms at bay, then foods containing vitamin A may can be of great help. Good sources of vitamin A include eggs, leafy greens, dairy products, carrots, pumpkins, sweet potatoes, red peppers, melons, liver and more.

Alpha lipoic acid (ALA)

ALA provides superior protection from free radical damage and inflammation. ALA has powerful anti-inflammatory properties, which make it very helpful in treating acne. Foods include ALA are various meat products, particularly organ meats such as the heart, liver and kidneys, broccoli, spinach and other green leafy vegetables. ALA is also present in yeast, particularly brewer’s yeast. Lesser amounts of ALA occur naturally in Brussels sprouts, peas and tomatoes.


Dimethylarninoethanol (DMAE) is a naturally occurring nutrient found in high concentration in fish like salmon and sardines and in small quantities in the human brain. It has also been shown to have anti inflammatory properties and increases skin tension.


Zinc is a mineral that heals wounds, boosts energy and metabolism and maintains collagen. Zinc is crucial to the proper functioning of the immune system and serves as an anti-inflammatory nutrient. Zinc accelerates the renewal of the skin cells and has also proven effective in treating acne. Foods rich in zinc are scallops, beef, lamb, wheat germ, spinach, pumpkin and sesame seeds, nuts, cocoa, beans and more.


Omega 3 essential fatty acid

Omega-3 is necessary for performance of many biochemical processes in the body. It is the fatty acid’s job to keep that cell healthy and its membrane functioning. Omega-3 has strong anti-inflammatory properties and may calm skin conditions such as rosacea or eczema and minimize redness. Diet rich in the omega-3 fatty acid are associated with less skin dryness and thinning. Find here more information about the amazing health benefits of omega-3 fish oil.

Vitamin B group

Vitamin B helps generate healthy looking skin, hair and nails, specifically vitamins B1, B2, B3, B5, B9, B12, biotin and choline.
Vitamin B1, for instance, boosts circulation in the body and gives your skin a nice glow. Egg yolks, nuts and raisins are great sources of Vitamin B1.
B3 (niacin) has been used for years to treat inflammatory conditions, including acne. Food rich in niacin include fish, meat, mushrooms, green peas, sunflower seeds and avocado.
B5 is important for fat metabolism and may have an effect on sebum production in the skin. Foods rich in vitamin B5 include mushrooms, oily fish, avocado, eggs, meat, sunflower seeds and sweet potatoes.
As for vitamin B12, the major food sources are meat, fish, dairy products and eggs.

Vitamins C and E

Both are antioxidants that help fight inflammation and improve acne. Vitamin E benefits the skin by helping it retain its natural moisture content and also slows the aging of skin cells. Vitamin E can be found in many foods such as whole wheat, eggs and fish, but the main concentration is found in vegetable oils such as olive oil, wheat germ, avocados, seeds and various nuts.

Vitamin C is found in all fruits and vegetables especially kiwifruit, guava, citrus fruits, red and green capsicums (bell peppers), grapefruit, vegetable and tomato juice, strawberries, broccoli, pineapples, mango and cantaloupe melon. Berries are packed with vitamin C as well as other nutrients, and are known to delay the aging process and to fight free radicals that damage our skin.


To learn more about the amazing healing properties of berries, have a look at my e-book The Healing Berry Guide. Vitamin C is very sensitive to heat and light and prolonged exposure to them destroys it. Therefore it is recommended to eat these foods fresh, not heated or dried.

Top 10 Super Foods To Get The Best Skin Ever

Super foods are foods that improve our health and reduce the risk of diseases according to scientific studies. This part will discuss specific properties in food that are related to healthy skin, and also improve the skin overall appearance and vibrancy.

1. Turmeric – Researches show that this yellow spice may reduce the risk of certain skin diseases, and that the active compound in this spice presents strong antioxidant and anti inflammatory properties. Read more about the amazing health benefits of turmeric here.

2. Green tea – green tea is a rich source of antioxidants and polyphenols that defend the skin from pollution and cell changes. Polyphenols also act as an anti inflammatory and protect the skin from the effects of UVB damage. Find more great reasons to drink green tea here.


3. Blueberries – blueberries are a great source of vitamin C, which is essential for collagen production. The pigment in found in blueberries is a strong antioxidant that maintain the skin structure.

4. Tomatoes – tomatoes contain vitamin C and lycopene (in cooked tomatos) that protect the skin. They contain antioxidants that fight free radicals and help to keep the skin at its best. Other foods that contain lycopene are watermelon, pink grapefruit and strawberry guava. Read more about lycopene here.

5. Vitamin C rich foods – Vitamin C is important in promoting a healthy skin, and is a common ingredient in skin care products. Lack of vitamin C contributes to dry skin, reduced elasticity and easy bruising. It also makes it more difficult to heal the skin. Foods that are good sources of vitamin C are: kiwifruit, oranges, red and green capsicums (bell peppers), grapefruit, vegetable and tomato juice, strawberries, broccoli, pineapples, mango and cantaloupe melon.

6. Eggs – eggs contain lutein, which is an antioxidant that helps to maintain the skin positive appearance. Eggs also contain protein which builds the tissue and muscles under the skin that support the way it looks outward.

7. Oily fish – such as salmon, sardines and mackerel contain essential fatty acids, especially omega 3. Omega 3 has an anti inflammatory effect on the skin. Salmon also contains compounds that helps to preserve the skin elasticity. Read more about omega 3 here.

8. Almonds – Almonds are a great source of vitamin E, which is an important antioxidant that contributes to a healthy cell tissue and cell structure, including skin cells. Almonds are also an excellent source of biotin, which is the most important B vitamin to your skin, and maintains a healthy skin, hair and nails.

9. Avocados – Avocados are another great source of biotin and contain mono-unsaturated fats which are important for a healthy skin cells. Find here 11 healthy reasons to eat avocado every day.

10. Beans – beans also contain biotin. Good sources of biotin are lentils, kidney beans and peanuts.

If you want to get more information about superfoods and how they can improve your health, you can check my Natural Health Revolution Program. This program will help you to achieve your health and weight loss goals.

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4 Responses to The Top Vitamins, Nutrients and Super Foods for Gorgeous Skin

  1. Benedicta says:

    Thanx for sharing the health remedies with us! Ur doing a good job.

  2. Maylyn åström says:

    Thank you very much. I love your website it helped me a lot Solve some issues about my body and health problems. I enjoyed sharing them among fb friends too. God bless you.
    Best wishes
    Maylyn from Sweden

  3. lita e. vallega says:

    Your site is indeed very helpful. Thank you very much. However, pls read through on your article regarding DMAE source. It says there one good source is the human brain? Lol. I had a good laugh. Maybe some glitches here.

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